How to Get Your Sleep Back on Track: What Works and What Doesn't

Changing time zones, night shifts, stress, long weekends "in reverse" — all of this can disrupt a sleep schedule. Good news: the nervous system is flexible enough to readjust. Bad news: not in one day and not by "just going to bed earlier."

1. Why "Just Going to Bed Earlier" Doesn't Work

Circadian rhythm is not just a habit, it's a biological clock with inertia. If your body is "programmed" to fall asleep at 2am, going to bed at 10pm means lying in bed sleepless for 4 hours, intensifying sleep anxiety. This worsens the situation.

2. The Gradual Shift Method

If you need to shift sleep earlier: go to bed 15-30 minutes earlier every 2-3 days. Slow, but effective. If you need to shift later (for example, with shift work) — shift by one hour per day in the needed direction.

3. Morning Light — the Main Tool

Bright light in the morning (sun, bright lamp) — the most powerful signal for resetting circadian clocks. 20-30 minutes of bright lighting immediately after waking speeds adaptation. This works faster than any supplements.

4. Melatonin for Jet Lag and Rhythm Shifts

When changing time zones: melatonin 0.5-1 mg taken 30 minutes before desired sleep time helps speed adjustment. Doses should not be exceeded — more is not better. For daily use with chronic insomnia, melatonin is largely ineffective.